{"id":15645,"date":"2025-08-04T13:04:11","date_gmt":"2025-08-04T04:04:11","guid":{"rendered":"https:\/\/www.zen-hd.co.jp\/zen_club\/?p=15645"},"modified":"2025-08-04T13:04:11","modified_gmt":"2025-08-04T04:04:11","slug":"gym-4-2","status":"publish","type":"post","link":"https:\/\/www.zen-hd.co.jp\/zen_club\/?p=15645","title":{"rendered":"\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u3092\u4f7f\u3063\u3066\u80a9\u3068\u8155\u3092\u935b\u3048\u3088\u3046\uff01"},"content":{"rendered":"<section class=\"exercise\">\n<h3>\u30b7\u30e7\u30eb\u30c0\u30fc\u30d7\u30ec\u30b9\uff3b\u76ee\u5b89\uff1a10\u56de\uff11\u30bb\u30c3\u30c8\uff5e\uff3d<\/span><\/h3>\n<p>\u8ca0\u8377\u3092\u304b\u3051\u305f\u72b6\u614b\u3067\u8155\u3092\u4e0a\u3052\u4e0b\u3052\u3059\u308b\u3053\u3068\u3067\u3001\u4e3b\u306b\u80a9\uff08\u4e09\u89d2\u7b4b\uff09\u3068\u4e8c\u306e\u8155\uff08\u4e0a\u8155\u4e09\u982d\u7b4b\uff09\u306e\u7b4b\u8089\u304c\u935b\u3048\u3089\u308c\u3001\u80a9\u306e\u5b89\u5b9a\u6027\u5411\u4e0a\u306b\u3064\u306a\u304c\u308a\u307e\u3059\u3002\u30c0\u30f3\u30d9\u30eb\u3092\u4f7f\u3046\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u3059\u304c\u3001\u6c34\u304c\u5165\u3063\u305f\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u3067\u4ee3\u7528\u53ef\u80fd\u3067\u3059\u3002<\/p>\n<p class=\"aim\">\u4e09\u89d2\u7b4b\u30fb\u4e0a\u8155\u4e09\u982d\u7b4b\u306e\u7b4b\u529b\u5411\u4e0a<\/p>\n<\/section>\n<div class=\"step\">\n<ul class=\"flex\">\n<li class=\"w-30\">\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2025\/07\/step-01.jpg\" width=\"387\" height=\"332\" alt=\"STEP1\u3000\u80cc\u7b4b\u3092\u4f38\u3070\u3059\"  \/><figcaption>\u4e21\u624b\u3067\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u3092\u6301\u3061\u3001\u982d\u306e\u6a2a\u307e\u3067\u6301\u3061\u4e0a\u3052\u305f\u72b6\u614b\u304b\u3089\u30b9\u30bf\u30fc\u30c8\u3057\u307e\u3059\u3002<\/figcaption><\/figure>\n<\/li>\n<li class=\"w-30\">\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2025\/07\/step-02.jpg\" width=\"381\" height=\"332\" alt=\"STEP2\u3000\u80a9\u3092\u3059\u304f\u3081\u306a\u3044\u3088\u3046\u306b\" \/><figcaption>\u8098\u3092\u4f38\u3070\u3057\u3001\u4e21\u624b\u306b\u6301\u3063\u305f\u30da\u30c3\u30c8\u30dc\u30c8\u30eb\u3092\u540c\u6642\u306b\u6301\u3061\u4e0a\u3052\u3066\u3044\u304d\u307e\u3059\u3002<\/figcaption><\/figure>\n<\/li>\n<li class=\"w-30\">\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2025\/07\/step-03.jpg\" width=\"396\" height=\"332\" alt=\"STEP3\u3000\u4e0b\u308d\u3059\u3068\u304d\u3082\u80cc\u7b4b\u3092\u4f38\u3070\u3057\u3066\" \/><figcaption>\u4e0a\u307e\u3067\u6301\u3061\u4e0a\u3052\u305f\u3089\u3001\u982d\u306e\u6a2a\u307e\u3067\u3086\u3063\u304f\u308a\u4e0b\u308d\u3057\u3001STEP1\uff5e3\u3092\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002<\/figcaption><\/figure>\n<\/li>\n<\/ul>\n<\/div>\n<section class=\"tips\">\n<h3>\u3053\u3046\u306a\u3089\u306a\u3044\u3088\u3046\u306b\u6ce8\u610f\uff01<\/h3>\n<ul class=\"flex\">\n<li class=\"w-50\">\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2025\/07\/step-04.jpg\" width=\"550\" height=\"520\" alt=\"\u80cc\u7b4b\u3092\u4f38\u3070\u3059\" \/><\/figure>\n<\/li>\n<li class=\"w-50\">\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2025\/07\/step-05.jpg\" width=\"555\" height=\"520\" alt=\"\u80a9\u3092\u3059\u304f\u3081\u306a\u3044\" \/><\/figure>\n<\/li>\n<\/ul>\n<p>\u732b\u80cc\u306b\u306a\u3063\u305f\u308a\u3001\u80a9\u3092\u3059\u304f\u3081\u3066\u3057\u307e\u3046\u3068\u3001\u80a9\u3084\u8155\u306e\u7b4b\u8089\u3078\u306e\u52b9\u304d\u304c\u5f31\u307e\u3063\u3066\u3057\u307e\u3044\u307e\u3059\u3002<\/p>\n<\/section>\n<section class=\"beginner\">\n<h3>\u91cd\u3055\u3092\u5909\u3048\u3066\u30b9\u30c6\u30c3\u30d7\u30a2\u30c3\u30d7<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.zen-hd.co.jp\/zen_club\/wp-content\/uploads\/2025\/07\/pet.jpg\" alt=\"\" width=\"268\" height=\"379\"  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